05/16/14

-rest day/open gym-

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This Memorial Day we’ll be doing the Murph Challenge like we did last year, but with a twist.

Midnight Murph
At 12:00am Memorial Day morning, we’ll open our doors for anyone wanting to do “Murph”. You can sign up and donate at the link above, or you can just come WOD… But why wouldn’t you want to donate?! Midnight will be the only chance to work out on Memorial Day and we’ll be closed that weekend. Bring a headlamp and/or reflective accessories if you plan on running the big lap on the roads.

MURPH
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 SQUATS
1 MILE RUN
…. while wearing a 20# vest or body armor

You can do the WOD as written, or scale it down with less running, less reps, or both.




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